Walk more every day

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Think you don’t have time to walk? It's easier than you think to add some steps into your daily routine - and the more often you do it, the more likely it is to become a habit.

One 10-minute car journey could equate to a 20-minute walk. In that time, you could burn up to 100 calories, as well as adding many other benefits to your health and wellbeing. Walking can also get you to your destination more quickly than driving can – there’s no need to worry about road traffic or finding somewhere to park!

What journeys do you already do? 1/3 of our journeys are less than a mile on average. Whether it's going to the shop for milk, dropping the children at school or visiting a friend, walking these journeys instead of taking the car can help to relieve stress, increase your energy, reduce pollution and save you time and money in car parking and fuel.

School run? Try making a rule for yourself to walk to and from school, college or university every non-wet day. Walking can really help to aid concentration, and you can help to make it a regular commitment by walking with your housemates, a group of friends or your family.

Work?If you work in an office or spend most of your day at a computer, it's really important to take some time to get away from your desk. Fitting a walk into your lunchbreak or choosing to walk as your commute can lessen stress, lift your mood and give some extra 'you' time. Why not find a new podcast or radio station to listen to, download an audio book or make a playlist to enjoy in your day?

Belong to a gym? Use our journey planner to work out how far away it is from home. Comparing the amount of money and carbon emissions you could save by walking the journey can be great motiviation. Plus walking (or jogging!) there could be a great warm up for your workout!

Based at home?Break up your routine by taking a short walk twice a day, such as after lunch or before dinner. It could help to keep you active, re-balance your mind and even help you get more things done.

Tips - setting aside time for walking

The best way to get out the door and get walking is to make it part of your routine. Why not try:

Selecting at least two days a week when you can set time aside to go out for a longer walk (at least 30 minutes)

Promise to walk at a certain time of day, or a habit that you can link it to, such as a long walk every Sunday after lunch

Use walking as your reason to catch up weekly with a friend or family member – it’s a good reason to get in a decent chat, enjoy some fresh air and clock up your steps together

Join a walking group. It’s a great opportunity to meet new people and explore some new areas of your town. Visit the walking opportunitespage for more information

Walk around your favourite TV programme. Get in the habit of going out for a walk, and coming back for when it starts – or turning the TV off after it’s finished and going out for a ramble

Take the kids on ‘walking adventures’. Explore your neighbourhood, find a new way home from school, or make a treasure hunt at the weekend!

For more tips and ideas on how to get more walking into your daily life, visit the Want to walk more? page to discover new ways to fit the recommended 150 minutes of moderate exercise into your week.

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My Journey is a travel awareness campaign delivered by local Councils and partners, with funding from the Department for Transport, that seeks to help Hampshire residents get around more easily, using a range of different travel choices and options.